Monthly Archives: December 2016

EMOM Wednesday

James S (photo by James G)

from this great Catalyst Athletics article by Matt Foreman:

What’s the main benefit of complexes?
There are a few ways to answer that. First, there’s a conditioning factor. And when we use the word “conditioning” with weightlifters, we’re not talking about jogging for miles. We’re talking about building up a work capacity that directly applies to the Olympic lifts. Second, I think you can gain a lot of control over your technique by using complexes. Because you have to perform different movements in succession, your body develops a wider range of mastery. Third, complexes can provide a mental break from attacking heavy snatches and clean and jerks all the time. It can be good for variety, plain and simple.

+ Iconic STAR WARS Actress Carrie Fisher Dies at 60 – People

CrossFit WOD for Wednesday

every 2 minutes for 24 minutes: power clean + thruster + jerk, then

AMRAP burpee box jumps (Fitness 12/8″, Rx = 24/20″) in 5 minutes

Barbell Club WOD

front squat
3-position clean
7-sec clean deadlift
knees-to-elbows, BtN push press

Kettlebell S&C WOD

Warmup: Windmill and plank
Skillls: Clean and press
Strength Cycle Day #1: 5 single arm swings per minute for 15 minutes


by Andrew B


Question of the Day: Does the beginning of 2017 pose any particular goals? Are you trying to sleep more? Eat cleaner with better foods?

If we can practice setting our vision and goals, both long and short term, then the path to success is easier to see. We simply have to put in the commitment and work, which is the hardest part of all.

+ Jump Rope Training – Ross Boxing

CrossFit WOD for Skills Tuesday 12/27


AMRAP in 30 min:
5 pullups
10 pushups
15 squats
250 high knee jump rope


AMRAP in 30 min:
5 pullups
10 pushups
15 squats
100 double unders

Post results to comments!

HellaFit, Successories, Endurance Club, and Mobility classes are available today.


Christmas Eve 2016

by Andrew B

Sarah “PT”

In the thruster it’s important to make sure the bar sits on the shoulders until the moment of full leg and hip extension.

CrossFit WOD for Christmas Eve Saturday 12/24

handstand development, then

CGO 15.5

27-21-15-9 reps for time of:
row (calories)

Scaled = 29/20kg, Rx = 43/29kg, Performance = 2×20/12kg kettlebells

Compare to 04DEC2016, 31JUL2016 or 05FEB2016. Post time to whiteboard!


+ High Bar and Low Bar Squatting 2.0 – Strength Theory

Run BMC Retest

by Andrew B

rando JUNE 2016-22
Mika T breaking parallel

We believe that for general health & fitness in movement it is imperative to practice full range-of-motion, but not at the cost of losing spinal alignment. That being said our squats are full depth meaning the crease of the hip falls below the top of the knee from profile view without losing the flat back.

CrossFit WOD for Max Week Friday 12/23


for time:
200m run
1 round of BARBARA
400m run
2 rounds of MARY
600m run
3 rounds of CINDY
800m run

Compare to 01DEC2016. Post time to whiteboard!

Barbell Club WOD

back squat
snatch (waves)
rack jerk

MOCK MEET at 5:30pm! Current start list:
1. Hugh M
2. Steven C
3. Matt B
4. Craig Y
5. David H
6. Guillaume C


+ Sticking To The Plan & Calling Audibles in Weightlifting Competition – Catalyst Athletics
+ Eight Ways to Avoid Getting Shanked by Other Weightlifters – Catalyst Athletics

Athlete Spotlight: Dave T. (3/3)


When & where did you take your last vacation?
We went to Seabrook for the week before Thanksgiving. Easy living and hanging with my gals. This summer I rode mountain bikes in Squamish and Whistler.

Do you have a favorite place to travel to?
Brooklyn, Door County,WI, SF or Miami to see fam or Hawaii for chill and Whistler for the yearly bro trip.

What’s your favorite place to go out for dinner?
We’re regulars at BaBar and love Revel in Fremont. You can usually find me at The Dray in Ballard on Wednesday nights drinking Rainier tallboys.

If you could have any super power, what would it be?
I asked Ellison and she said “I would like to be able to shoot spikes and lava out of my hands and would also like my eyes to have powers in them to help people get what they want, they would tell me and her my eyes would envision them and it would appear in front of them.”



As a kid, what was your ideal dream job?
I wanted to make art in some way, so that worked out. Though I still have dreams of having a barn studio, no clients and just making whatever feels right.

What are your top three favorite movies?
This is an impossible question, so I’m only giving you one: ROCKY 1 – because anything you need to learn in life can be learned in that movie.

Do you have a power song? What gets you pumped up?
Also impossible, but Raekwon’s “Criminology” is the archetype.

Any fun facts about yourself that your gym-mates don’t know about you?
Growing up I was the captain of the swim team, I swam the mile and have a black belt in tae kwon do.

What outside-the-gym activities you like to participate in?
I party in the woods on my mountain bike or snowboard and goof off with my fam.

Quote to live by?
Feels good, let’s go!
Keep it Wack!

Who inspires you?
Wifey. Rae is jadeproof. The world can’t bring her down.


*Oh and the pic of Bono and I is a pic of a Bono look-a-like and I.

The 12 Days of CrossFit (FOR REAL THIS TIME)

by Andrew B

(photo by James G)

Here’s the full workout as promised!

CrossFit WOD for Max Week Thursday 12/22

“The 12 Days of CrossFit”

in “Cumulative Song” format, for time:
100m run
2 bear crawls, 25′
3 sec handstand
4 clean & jerk, 44/29kg
5 dive-bomber pushups
6 knees-to-elbows
7 kettlebell swings, 24/16kg
8 toes-to-bar
9 dips
10 squat thrusts
11 pullups
12 rocking pistols

Post time to whiteboard.

HellaFit WOD



+ The Long Term Jobs Killer is Not China, It’s Automation – NY Times

Mock Meet This Friday!

by Andrew B

versus-9-52Hugh M playing the fish game

This Friday we will be running a mock meet from 5:30pm to 8:30pm, with start times determined by where your attempts lie (lightest is earliest, heavier is later).


CrossFit WOD for Max Week Wednesday 12/21


6 rounds of:
1 minute of rowing (calories)
1 minute of burpees
1 minute of double-unders
1 minute rest

Compare to 22NOV2016, 18JAN2016, 18SEP2015.

Post separate totals of calories rowed, burpee reps, and double-under reps completed (NOT TOTAL) to whiteboard!

Barbell Club WOD – w4d2

power snatch 1RM, then drop-set triples
touch & go power cleans
accessories: reverse fly, bent-over row

Kettlebell Strength & Conditioning WOD


Everything I Know About Parenting I Learned Through Failure – Fatherly

Pulling Retest

by Andrew B

versus-9-106Sarah M at the preferred hang position for today’s workout (photo by James G)

We’ve finally finished our 9 week pullup strength development program that has been our cool downs in every class. Let’s see how you’ve progressed.

Next up: strength ladders for dips!

This Friday we will be running a mock weightlifting meet for those wondering what how these competitions go. Sign up to play here! Times dependent on the number of athletes signed up, but it will go from the lightest to the heaviest bar. We’ll be running two platforms with legitimate judges.

CrossFit WOD for Tuesday 12/20

100 pullups for time OR 30 muscle-ups for time, then

50 hang cleans for time (30/20kg Fitness, 43/29kg Rx, 61/43kg Performance). Every time the bar drops, run 200m.

Post times to whiteboard.

HellaFit WOD



+ Nike MetCon3 iD now available – Nike iD